Tropical Health

Debunking Banana Myths ( Should you eat them or not?)

By Susan Patterson

I love bananas, especially frozen bananas. On a number of occasions, I have heard that eating bananas is actually bad for your health, especially if you are insulin resistant or diabetic. Because of this, I have decided to share the real truth about bananas by putting three popular banana myths to rest.

Myth #1: You might as well eat a candy bar if you are going to eat a banana

Wow, if this were true, bring on the chocolate, caramel, and nuts!! Seriously, I do not know how anyone could make the comparison between a banana and a chocolate bar and feel good about themselves. While the average medium banana contains about 14 grams of sugar and one ounce of dark chocolate contains the same amount, the sugars are not equal in any way. The sugar content of a banana is natural while the sugar content of the chocolate is known as added sugar.Bananas contain 3 grams of fiber, which dramatically slows down the absorption of sugar into the blood. In addition, some of this sugar comes from pectins, which further slow the digestion of carbohydrates and lessen blood glucose spikes. To slow the sugars, even more, eat your banana with some nut or seed butter or organic banana. Also, don’t forget that bananas contain vitamins and minerals, something that a candy bar is lacking.

Myth #2: Bananas are a poor choice of fruit compared to other fruit

So, now that we have the candy bar myth out of the way – what about comparing bananas to other fruits? Perhaps you have heard that bananas are a poor choice. The reason for this is unclear to me – bananas just seem to get a bad rap in the world fruit. The reality is that they are actually very similar in composition to other popular and less criticized fruit. For example, a banana and a medium apple both contain about 100 calories and less than 0.5 grams of fat. The apple has 19 grams of sugar and less protein than a banana.  A cup of seedless grapes contains 23 grams of sugar and less protein and fiber than a banana.

Check out all of these amazing things that bananas contain:

  • 422 milligrams of potassium which helps to maintain a healthy heart and blood pressure. Potassium also reduces your risk of stroke and blocks the absorption of dietary cholesterol.
  • 22 percent of the daily value of vitamin B6, a necessary co-factor in the production of mood balancing hormones serotonin and norepinephrine.
  • 17 percent of the daily vitamin C value. Vitamin C  helps build strong immunity, fights free radicals and promotes youthful skin.

Myth #3: Bananas will make you fat

I really have not idea where this one comes from since bananas contain less than one-half gram of fat. While it is true that excess sugar is converted to fat when not used for energy – this won’t happen with bananas unless you are consuming them when you are not even hungry.

My recommendation

Based on their impressive nutritional profile, I think that consuming one banana a day is a good thing, certainaly beter than a candy bar and equally as good as most other fruit!  The saying that an apple a day keeps the doctor away can be held true for bananas as well! Most of all, don’t be afraid of this healthy and nutritious fruit that has been given a bad rap!

-Susan Patterson

 

How to Reverse Prediabaetes Naturally

By Susan Patterson

This is a staggering statistic, over 84 million people in the United States have been pre-diagnosed with diabetes. This dangerous condition which puts people on the edge of a very serious and life-threatening condition may be something that you are quite familiar with. In fact, it is likely that you are someone you know struggles with pre-diabetes. According to the Mayo Clinic, pre-diabetes is a condition where fasting blood sugar is between 100 to 125 mg/dl. After blood sugar rises to 126 mg/dl or higher on two tests, a person is diagnosed with diabetes.

There is great difficulty, however, in diagnosing pre-diabetes as many times there are no apparent symptoms. The condition just kind of creeps along and before you know it you might have developed full-blown diabetes. Director of the Center for Disease Control (CDC) Brenda Fitzgerald, M.D. many individuals don’t even know they are prediabetic. 

Warning signs

There are a number of different warning signs that your body may be expressing as a means to show you that your blood sugar is not where it needs to be.It is imperative, especially if you are overweight or over 45 years of age to pay heed to these warning signs:

  • Feeling thirsty or hungry even after eating or drinking
  • Blurry vision
  • Fatigue
  • Tingling or pain in your extremities
  • Frequent urinary, vaginal or groin infections
  • Slow healing of wounds
  • Chronically dry and itchy skin

How to stop pre-diabetes in its tracks

If you have been diagnosed with pre-diabetes, think of it as a blessing and know that you don’t have to succumb to full-blown diabetes but can naturally reverse the condition and improve your overall health and wellbeing. Know that it has been shown that Type 2 diabetes responds better t lifestyle changes than to dangerous drug treatments and pre-diabetes can be entirely reversed by making a few very simple and easy to follow changes.

Add fruits and veggies to your diet: Yet another great reason to eat more fruits and veggies, they can help reverse any issues you are having with blood sugar. The National Institute of Health (NIH) states that diets that are rich in insoluble fiber give the most protection against diabetes. Some people feel that eating fruit is bad for people with sugar issues, however, the high water content and fiber found in the form of cellulose in fruits allow a very moderate amount of sugar to enter the bloodstream. In addition, if you eat a number of different fruits it can help to keep cravings for other sweet foods at bay. So, if you are struggling with pre-diabetes be sure to add plenty of fruit to your diet, especially apples, bananas and berries of all types.

Move more: We live in a relatively sedentary culture. Much of what we do is done from the comfort of our couch, office chair or car. Because of this, as a society, we move less than we should move. Exercise is a key factor in reducing the risk fo one developing full-blown diabetes. Although researchers have focused hard and for quite some time on food, exercise is equally important. Studies have shown that exercise is, in fact, highly important and a necessary part of blood sugar moderation.

Moderate exercise three to four times a week will help:

  • Regulate blood sugar
  • Lower blood pressure
  • Decrease “bad” cholesterol
  • Improve heart health and reduce the risk of heart and lung disease
  • Improve BMI and regulate weight

Exercise helps the body use fuel and improves the metabolism of sugars, fats, and proteins in the blood, placing a greater emphasis on carbohydrates for fuel for muscles.

A study published in the International Journal of Environmental Research and Public Health found that middle-aged adults with Type 2 diabetes had a significant reduction in blood pressure, an improved lipid profile, and more balanced blood sugar.

Eat more spices: According to the GreenMedInfo database, there are over 70 natural substances that are known to reduce the risk of diabetes. These include the powerhouse turmeric that contains a potent polyphenol known as curcumin. This spice has been proven to be effective in a clinical setting at preventing prediabetes from becoming full-blown diabetes.

Stop smoking:  You may know that smoking increases the risk of lung cancer, emphysema, and heart disease but did you know that it also increases the risk of diabetes by 40% over non-smokers? In addition, smoking complicates the disease, making it difficult to manage insulin dosing effectively.

-Susan Patterson

Foods That Balance Blood Sugar And Promote Weight Loss

By Susan Patterson

Type 2 diabetes is the most common type of diabetes impacting over 27 million Americans and is one of the fastest growing health conditions in our country. According to a study published in the Lancet Diabetes and Endocrinology, type 2 diabetes accounts for 90%-95%of all diabetes cases in America. With these startling statistics, it would behoove us to ask why this condition is so prevalent. The number one risk factor for developing type 2 diabetes is obesity. It is not surprising that the number of overweight and obese people in this country is skyrocketing. The Centers for Disease Control report that more than one-third of adults are obese.

Maintaining a healthy weight is one of the best ways to keep from developing diabetes along with a host of other conditions including hypertension, heart disease, and cancer.

Understanding blood sugar 

Once you have finished eating a meal, the sugars contained in the food enter the bloodstream and raise the sugar levels. In response, the pancreas produces insulin which lowers the blood sugar levels so that the cells can take up sugar for energy.Waiting too long to eat or eating a diet laden with unhealthy foods will cause blood sugar to fall too low. In an effort to maintain balance, the body produces the stress hormones adrenaline and cortisol. Eating healthy foods that will help your blood sugar stabilize is a good thing at this point. However, if you continue to eat poorly or skip meals, the stress hormones will hang out and cause chaos. Cortisol will signal your body to hang on to fat, especially around the midsection.

What is insulin resistance?

Eventually,  the cells in muscles, liver, and fat no longer respond to insulin and the sugar builds up in the blood, leading to insulin resistance, diabetes and a number of scary medical conditions.

Get control and keep control

Controlling blood sugar is a key to maintaining a healthy weight and keeping type 2 diabetes from developing. Many popular food items cause blood sugar spikes and promote overeating and fat storage. These foods include fatty foods, foods that contain artificial sweeteners, foods that contain wheat and sugar. Controlling blood sugar will keep your appetite from going crazy and allow your body to use calories efficiently for energy.

Signs that your blood sugar is out of whack

Because the human body is all about balance, it will give us signs when something is not right. The key is to understand your body well enough to know the signs and make the necessary changes to bring the body back into balance. Here are some signs that your body might give you when your blood sugar is not where it should be.

  • It is hard for you to lose weight
  • Your waist is bigger than your hips
  • You crave sweet food
  • You are irritable if you miss a meal
  • You cry or get anxious for no reason
  • You wake up a lot at night
  • You feel “out of it”
  • You are hungry all the time
  • You get really sleepy in the afternoon

Foods that help you balance your blood sugar

There are a number of foods that you can eat to help keep your blood sugar from flying off the rails. Including these foods in your diet will give you energy and stave off cravings for unhealthy foods.

  • Greens – Nutrient dense greens such as kale, broccoli, and spinach are full of fiber and calcium. Eating some greens with every meal will keep your blood sugar on track.
  • Healthy protein  – Wild caught fish, free-range eggs, and free-range beef are excellent sources of blood sugar-stabilizing protein. Aim for 4 to 6 ounces twice a day for best results.
  • Gluten-free grains – Protein-rich, gluten-free grains including quinoa and millet will give you plenty of energy throughout the day without spiking your blood sugar.
  • Nuts – Nuts are loaded with healthy fat that keeps you from binging on unhealthy foods. They also contain fiber and protein, which will help your body maintain blood sugar stability.
  • Beans – Lentils and garbanzo beans are especially helpful when it comes to blood sugar management. They are high in fiber and protein and low in fat. Remember to soak dry beans overnight before eating to ease digestion.

Apple cider vinegar and blood sugar

Research shows that consuming apple cider vinegar before meals and before bedtime will help keep levels of sugar in the blood even as it increases insulin’s sensitivity. Of course, this is something you can do in addition to eating a healthy diet. Take one tablespoon of apple cider vinegar mixed with warm water three times a day. To sweeten you can add a little raw, organic honey or some stevia drops.

Other things you can do

In addition to eating a healthy diet, be sure that you are drinking enough water daily, exercising at least twenty minutes a day, sleeping at least 7 hours a night and managing the stress in your life. Paying particular attention to these things will help your body keep blood sugar in check.

-Susan Patterson